The Morning Sunlight Secret to Better Sleep

By Dr. Scott Olson, ND Posted March 20, 2025

Believe it or not, a good night’s sleep starts the moment you open your eyes in the morning.

I’ve seen countless patients struggle with insomnia, despite trying everything from meditation apps to melatonin supplements.

Yet, many are surprised when I “prescribe” something incredibly simple: morning sunlight.

Recent research reveals that exposure to natural sunlight within the first hour of waking could be one of the most effective ways to improve sleep quality at night.

Relying on daylight for better sleep may seem counter intuitive, but the science behind this approach is solid.
We all know light wakes us up and darkness prepares us for rest. But did you know that early sunlight exposure can help you fall asleep more easily at night?

Our bodies evolved to be responsive to the sun’s rising and setting, developing sophisticated internal mechanisms that respond to light cues.

Your circadian rhythm—essentially your body’s 24-hour internal clock—governs sleep, hormone release, body temperature, digestion, and cognitive function.

When morning sunlight hits your retinas, it triggers a cascade of biological processes.

Specialized photoreceptors in your eyes detect the blue light in morning sunlight and send signals directly to your brain’s master clock, the suprachiasmatic nucleus. This signal “resets” your circadian clock for the day.

This morning reset starts a roughly 14-to-16-hour countdown to melatonin release. Melatonin, often called the sleep hormone, begins to rise in your bloodstream in the evening, signaling to your body that it’s time to prepare for sleep.

However, research reveals that when you’re exposed to sunlight matters significantly more than how long you’re exposed. Even just 10 to 15 minutes of morning sunlight (ideally within an hour of waking) can have profound effects on your sleep quality that night.

Your circadian rhythm is your body’s natural timekeeper, influencing energy levels, mood, and sleep patterns. It’s highly sensitive to light exposure.

Morning sunlight triggers cortisol release, helping wake you up naturally. This morning hormone boost helps establish a strong circadian rhythm where you’re alert during the day and naturally sleepy at night.

By contrast, inconsistent light exposure or getting bright light primarily in the evening can confuse your internal clock, making it difficult to fall asleep when you want to and challenging to wake up refreshed.

If you’re among the millions struggling with sleep issues, this simple approach could make a significant difference:

• Try to get outside within an hour of waking, even if it’s cloudy
• Aim for 10 to 15 minutes of sun exposure at a minimum—though longer is beneficial
• Avoid sunglasses during this time, as you want the light to reach your retinas
• If getting outside isn’t possible, sit by a bright window facing the sunlight

The beauty of this approach is that it works with your body’s natural biology—rather than fighting against it. By strengthening your circadian rhythm with morning sunlight, you’re setting the stage for melatonin to rise naturally in the evening, helping you fall asleep more easily and experience deeper, more restorative sleep.

If you live in a northern climate or work night shifts, light therapy lamps can be an effective alternative. However, natural sunlight remains the gold standard when available.

The connection between morning light and nighttime sleep quality is a vital reminder that sleep health is a 24-hour process, not just something that happens at night. When you make morning sunlight exposure a consistent habit, you’re not just improving your sleep—you’re optimizing your entire day.

P.S. Why age STEALS your sleep and how to take it back.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More By Dr. Scott Olson, ND